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Vegan BBQ Tofu Sandwich

Lunch made easy with healthy and hearty Vegan BBQ Tofu Sandwich. These sandwiches are packed with tofu, onion, tomatoes, and lettuce. A protein and fiber rich meal!

As we step into 2018, many of us are looking for some clean eating recipes. Clean eating doesn’t have to be complicated or referred to as dieting. Clean eating means ‘watch what you eat’ – simple, healthy meals. And today’s recipe Vegan BBQ Tofu Sandwich is all about fresh food and clean eating.

This quick and simple sandwich recipe is for those moments when you don’t feel like cooking. It comes together with very little prep- up, is fail-proof and requires very less attention. You will be in and out of the kitchen is less than 30 minutes.

If not, you are missing something! Protein-rich tofu is pretty much similar to Paneer (non-vegan, Indian cottage cheese). I use them (tofu and paneer) interchangeably in my recipes.

What I like about tofu is that it

is low in calorie count

has no substantial flavor of its own

pairs incredibly with other ingredients and adopts the flavor of whatever it is cooked with

and is a great ingredient to experiment.

Its muted flavor is what makes it a versatile ingredient and can be used in a variety of recipes.

Now onto the recipe!

The base for today’s sandwich recipe is pan-cooked tofu. Because of its soft texture; I prefer my tofu to be pan-cooked. It becomes sticky with sauce and is difficult to handle tofu on a grill.

We start the recipe by marinating tofu for 10 minutes. After 10 minutes, pan-cook tofu until the bbq sauce thickens and the flavor deepens. While tofu is being pan-cooked, assemble rest of the ingredients.

Cut thick, juicy slices of tomatoes for these sandwiches. Like crunch in your sandwiches, then use fresh lettuce leaves.

Use a nice hearty bread. I have used whole grain wheat bread. It crisps up nicely when toasted.

Substitute tofu for any other form of protein. Or just add grilled veggies.

Instead of bread – try a burger bun or a sesame bun.

This sandwich is great for a quick snack and is also great for lunch, dinner or brunch. Do give it a try. Who knows this might just be your new go-to recipe. 🙂 🙂

If you happen to make it, please comment below and leave your feedback. You can also find me on social media. Be sure to tag @ruchiskitchen(one word) or #ruchiskitchen. I would love to see your creation!

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Hi, I am Ruchi!

I am so happy that you're here! This is my happy little food paradise where you will find lots of yummy recipes ranging from healthy dinners to blissful sweet delights. So, grab your aprons and let's cook together. ❤ More About Me